Warm up

500m/400m row/ski/bike, then Snatch Bergeron warmup

Snatch technique

4 min EMOM:

5 snatch high pulls

then, 4 min EMOM:

1 snatch high pull + 1 snatch + 1 hang snatch

then, 4 min EMOM:

1 snatch

Gymnastics

10 min alternating EMOM:

6-8 ring dips into 10 sec of ring support hold

12 bent over DB rows

Gymnastics conditioning

5 rounds for time:

9 hang power snatches 75/55 lbs

9 overhead squats 75/55 lbs

9 ring dips

Time cap: 11 min

Goal: <8min

Note, scale the ring dips to box/bench dips, or pushups with hands on dumbbell handles. If you struggle to get a full range of motion on the overhead squats, use a plate and perform plate overhead squats, focusing on depth, trying to maintain straight arms overhead.

EVF360

Part A

10 min alternating EMOM:

6-8 ring dips into 10 sec of ring support hold

12 bent over DB rows

Part B

5 min AMRAP:

3 wall walks

10 single DB box steps up 24/20 in, 50/35 lbs

15 toes to bars

— rest 2:30

5 min AMRAP:

3 wall walks

10 single DB overhead rear lunge steps 50/35 lbs

15 pullups

— rest 2:30

5 min AMRAP:

3 wall walks

10 single DB thrusters 50/35 lbs

15 ring dips / pushups